89uzl

WOD: Friday, 25 Novemeber 2016

 WARM UP:

  Foam Rolling & Basic 4 Stretching

 5 minutes of rowing, jump rope or assault bike.

 before class

  .

  FLEXIBILITY WARM-UP

 10x Bent knee iron cross

  10x Rollover into V-sits

  10x Rocking frog stretch

  5x each side Lunge flow

  10x Squat + Thoracic rotation

 10x Cossack Squat into Pigeon

  .

 THORACIC FLOW

  5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

  .

  WEEKLY SPECIAL:

 Weighted Plank Hold Front, L & R

for 50 sec each, 10 seconds rest in between.

(Use a Sandbag, Plate or Chains on your hip if you are able to hold an un-weighted Plank for 1 minute)

 .

STRENGTH:

 Smolov Jr. Strength Cycle Week 3

 Back Squat 10×3 @ 85% + 10 Kg

EMOM

  .

 MetCon:

 For time:
30 Deadlifts, 80/60 Kg

50 Jumping Lunges
20 Squat Clean & Jerks, 60/40 Kg

50 Junping Lunges
10 Squat Snatches, 50/30 Kg

50 Jumping Lunges

 .

 Scale 1:

 Deadlift 70/50Kg, Sq C&J 50/35Kg, Sq Sn 40/25Kg

.

  Scale 2:

All movements AHAP

 .

 Coaches Note:

 None

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